Single Leg Hip Thrust – Machine

Learn how to do Single Leg Hip Thrust – Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 6 Glutes HamstringsQuadricepsDeep CoreAbs Machine

Single Leg Hip Thrust – Machine is a Machine exercise that primarily targets the Glutes, with secondary activation of the Hamstrings, Quadriceps, Deep Core, Abs. It has a MET value of 6, meaning a 70 kg person burns approximately 210 kcal in a 30-minute session.

How to Do Single Leg Hip Thrust – Machine

A unilateral hip thrust performed on a machine to isolate each glute individually and improve balance and stability.


Instructions:


  • Sit on the machine with your upper back against the pad and one foot flat on the platform.

  • Place the padded lever across your hips.

  • Brace your core and push through the heel of the working leg to extend your hips upward.

  • Squeeze your glutes at the top for 1–2 seconds.

  • Lower your hips back down in a controlled manner and repeat before switching sides.


Common mistakes:


  • Letting the working knee cave inward.

  • Overextending the lower back at the top.

  • Using momentum instead of controlled movement.

  • Lifting the heel of the working leg off the platform.

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Muscles & equipment

Primary muscleGlutesSecondary muscleHamstringsSecondary muscleQuadricepsSecondary muscleAbs

Calorie Calculator

MET 6
Estimated burn
210 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Single Leg Hip Thrust – Machine

Type
Machine exercise
Primary muscle
Glutes
Secondary muscles
Hamstrings, Quadriceps, Deep Core, Abs
MET value
6
Calories (30 min, 70 kg)
≈ 210 cal
Video quality
4K with male and female demonstrations

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Cable Hip Abductions – Standing
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Hip Thrust – Dumbbell
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Hip Thrust – Dumbbell

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Hip Thrust – Machine
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FAQ: Single Leg Hip Thrust – Machine

What muscles does Single Leg Hip Thrust – Machine work?

Single Leg Hip Thrust – Machine primarily targets the Glutes, with secondary engagement of the Hamstrings, Quadriceps, Deep Core, Abs.

How do you do Single Leg Hip Thrust – Machine correctly?

A unilateral hip thrust performed on a machine to isolate each glute individually and improve balance and stability. Instructions: Sit on the machine...

Is Single Leg Hip Thrust – Machine good for beginners?

Single Leg Hip Thrust – Machine has a MET value of 6, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Single Leg Hip Thrust – Machine?

Single Leg Hip Thrust – Machine requires: Machine.

What are the benefits of Single Leg Hip Thrust – Machine?

Single Leg Hip Thrust – Machine strengthens the Glutes, engages the Hamstrings and Quadriceps and Deep Core and Abs, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Single Leg Hip Thrust – Machine?

Similar exercises to Single Leg Hip Thrust – Machine include Hip Thrust – Dumbbell, Single Leg Dumbbell Hip Thrust, Cable Glute Kickback – standing, Cable Hip Abductions – Standing. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Single Leg Hip Thrust – Machine better than Hip Thrust – Dumbbell?

Both Single Leg Hip Thrust – Machine and Hip Thrust – Dumbbell target the Glutes. Single Leg Hip Thrust – Machine uses Machine, while Hip Thrust – Dumbbell offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Hip Thrust – Dumbbell
MET 5.5

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Single Leg Dumbbell Hip Thrust
MET 6

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Cable Glute Kickback – standing
MET 3.5

Cable Glute Kickback – standing

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Cable Hip Abductions – Standing
MET 3.5

Cable Hip Abductions – Standing

  • Cable
Wide Stance Belt Squat – Machine
MET 5.5

Wide Stance Belt Squat – Machine

  • Machine
  • Belt

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